Volleyball drills

Each exercise is done for 30 seconds followed by 15 sec rest:

• Knee lift on the spot
• Wall Sits
• Push-Ups (each at their own level)
• Sit-ups (straight and/or oblique abdominals)
• Bench jump
• Squats
• Lunges
• Arm raises with water bottles
• Planks (regular, or side)

1 minute per exercise in 4 equal groups.

1. Abdominal exercise with ball in hand, at the same time raise your legs and touch the ball with stretched arms. Make sure they don't come up from their neck.
2. 3 hoops and as fast as possible through the hoops.
3. With backs against each other and give the ball over your head to the other.
4. Jumping on a mat

Set-up tips from coach Donnie!

• The players start by throwing the ball over.
• After throwing the ball, each player walks around the pawn to the other side.
• One of the players then determines how the game is played and how the players move around the pawn.
• The other players imitate this player.

• A and B are facing each other and both have a ball.
• One of these two balls they use to pass overhead.
• The other ball they throw straight back and forth at the same time.
• At the moment A plays one ball overhand, B throws the other ball towards A and vice versa.
  • You can also do this in a triangle.

In pairs first play fanatically.

After that:

• 2 pairs and move
• 1 plays overhand to 2
• 2 plays back overhand and moves alternately 3 meters to the left or right
• left or right and goes back to the starting position.
• 1 plays the returned ball directly left or right of 2.
• change after 2 minutes
• VARIATION: 2plays overhand
  
  

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• 4 attacks calmly on 3 over the block of 1 and 2
• 3 pass to SV
• 1 turns around after the block and attacks the middle.
• 4 blocks
• 2 and 3 attacking.
• Variation: same on left ; same on right.

• T1 plays to playmaker 1
• set-up for 2-attack left
• 1+2 blocks, then back for attack
• T2 plays the ball to playmaker 3 who comes in from the right back
• set-up to 2 at the centre or to 1 at right front
• VARIATION: Idem: at left front

• you put 1 bench in front of the net and on it stands a player who hits the ball 5 times
• On the other side of the net there are 4 players who try to play the ball
• and then hit it over the net.

Goal: To knock over pawns

• 5 Pawns upside down positioned side by side on pos 1 on both halves
• Divide the playing field over the long way
• 2 teams with one SV and one passer/attacker on each side and one server on the other side
• serve to passer/attacker
• pass to SV
• SV setup
• Attacker attacks on pos 1 towards the pawns and tries to knock them over.
• The side that first knocks over the pawns wins.

• Row of players on each side of the net (max 3 people)
• 1st ball keys and then the
• 2nd ball bra over the net.
• You then tap the middle line/pion and join the back of the row again.
• The same but then play underhand straight up, the next player catches and throws again.

• try to serve 10 times right.
• One error,
• back to 0 points.
• Who finishes first?